Seated Yoga Poses

These poses give you all the strength and stretch of standing poses with the support of your chair.

Bound Angle Pose, or Baddha Konasana, opens the deepest part of the hip muscles.

Padmasana creates an essential foundation for meditation practice, while stretching the front of the thighs and ankles.

It might look straightforward, but there's more to Dandasana than meets the eye.

Fold into Paschimottanasana to help your distracted mind—and your hamstrings—unwind.

Sometimes called the Sage's Pose, Pose Dedicated to the Sage Marichi III (Marichyasana III) is a wise addition to any practice.

Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.

Revolved Head-to-Knee Pose, or Parivrtta Janu Sirsasana, offers a deep, vivid stretch to the side body paired with loving and heart-opening movement.

Boat Pose, or Paripurna Navasana, requires you to balance on the tripod of your sitting bones and tailbone to build mental and physical focus, inspiring a full-body awareness.

You’re not the only one to quietly curse when the teacher cues this pose. Here’s how to strengthen your body so you no longer dread Navasana. We swear.

Folding into Marichyasana I or Pose Dedicated to the Sage Marichi I calms your mind, extends your spine, and gives your internal organs a healthy squeeze.

Try this accessible chair yoga sequence designed to reduce joint strain and boost your concentration, mobility, and strength.

Try a new, surprisingly intimate way to connect with your partner this Valentine's Day. This simple sequence can inspire loving touch and closeness with your sweetheart—or even a dear friend.

You can still receive the physical and mental benefits of beloved Sun Salutation from a chair. If standing is painful, difficult, or impossible, try this variation of Sun Salutation to feel more you more grounded, balanced, and at home in your body. Bonus: you can do it at your desk for a rejuvenating midday break.

Learn how to use a chair and a block in Revolved Head-to-Knee Pose to both ground and expand the posture all at once.

The intensity of Virasana can feel as daunting as the hero’s journey in your favorite adventure story. Choose the variation on the pose, ranging from gentle to fiery, to fit the narrative of your personal story on the mat today.

Feel grounded and relaxed with this soothing, hip-opening sequence.

So you think you can't do yoga? Flexibility develops over time. Practicing Janu Sirsasana is a start.

When you bring awareness to your alignment and intention, there's plenty of work to do in Sukhasana.

For the best benefits, learn to work twists like Half Lord of the Fishes Pose deeply in two directions.

Learn to approach your edge with ease in Baddha Konasana.

Connect with the warmth of the sun as you nourish your body and spirit with this revitalizing sequence.

"Vinyasa" doesn't translate as fast and furious. See how it can help you move with skill into a seated pose.

Strengthen your lower back, free yourself from back pain in seated poses, and skillfully deepen your forward bends.

Sure, a crunch works your abs, but Boat Pose? It can build strength all the way to the core of your very being.

Take a spin in Bharadvaja's Twist to massage your abdominal organs and stretch your spine, shoulders, and hips.

Forget destination and let Upavistha Konasana take you on an inner journey. Here are your directions, enjoy the ride.

Learn the fundamentals of how to safely come into Marichyasana III.

The Fire Log Pose stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

Deep, seated twists have the power to transform your spine. Learn how to twist right into Ardha Matsyendrasana.

Virasana can be deceptively difficult for beginners. Learn how to modify it for your body.

Think like a kid and take a seat. Find out how Sukhasana, aka the Pose of Happiness, encourages a natural sense of ease. Just try it.

Open tight shoulders and an achy back in this beginner-friendly seated twist, Marichyasana III.

Heron Pose is an intense hamstring stretch. You may need to give Krounchasana some time.

Practice Ardha Matsyendrasana II as an opportunity to become the embodiment of peace and to make our practice a prayer for harmony in the world.

Can't see the cow face? Notice that the crossed legs look like the lips. The bent-elbow arms, one up and one down, are the ears.

Upavistha Konasana is good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.

Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.

Bharadvaja's Twist, or Bharadvajasana in Sanskrit, is a gentle and loving twist that inspires postural and body awareness.

Also called Seated Twist Pose or Ardha Matsyendrasana in Sanskrit, this pose energizes the spine and stimulate proper digestion while improving postural and body awareness.

Janu Sirsasana, or Head-to-Knee Pose, is appropriate for students of any level and melds a forward bend with a spinal twist.

A twist like beginner-friendly Bharadvajasana I can bring release no matter what your level of ability.

Head-of-the-Knee Pose fosters flexibility in the hamstrings and spine while calming the nervous system.